Waffle House John (Friday)

It’s about time that we recognized “Waffle House John (Stypa)”

WHJ has had some of the BEST results that we have ever seen come out of The Training Room.

Not sure what the total weight loss has been, but last time we asked him, it was 104 lbs!!

Not only has he dropped a ton of weight, he’s looking mighty ripped and has gotten himself STRONG!

Just recently he competed solo in the  Training Room Winter Games which required an impressive amount of strength and endurance.

He has completely  immersed himself in the TR program and this has certainly payed off for him!

Here’s to you Waffle House John!

Keep in killing it!

Happy Friday!

This workout is great when done with a partner, but it doesn’t have to be.

Take your pick of either the rower,run,air dyne bike, or ski erg and do the following ladder sequence.

Go hard on each interval.

As you are working, your partner is recovering.

If you are going solo, time your work interval and that time will be your rest interval.

If you are running, bring gloves and a hat.

We will have to access the ice and snow situation.

Rowing or skiing intervals will look like this:

Beginners only do one 500.

• 100 m
• 200 m
• 300 m
• 400 m
• 500 m
• 500 m
• 400 m
• 300 m
• 200 m
• 100 m

Air Dyne

• .2
• .3
• .4
• .5
• .6
• .6
• .5
• .4
• .3
• .2

Watt bike

• 200
• 400
• 600
• 800
• 1000
• 1000
• 800
• 600
• 400
• 200

Let’s go!!